There are two kinds of fat: visceral and subcutaneous. Subcutaneous fat is the kind of fat you can see hanging over your jeans, and visceral fat is the internal abdominal fat that can lead to many health risks. However, both types can be reduced by changing the foods you put into your body. A diet rich in nutrient-dense foods will keep you full longer and fuel your body.
Step 1
Fill up on fiber, which can help with losing belly fat because consuming fiber will help keep you full longer to prevent you from overeating. Fiber-rich foods help you feel more full after eating them. Choosing fiber-rich foods such as whole grains, fruits and starchy vegetables can help promote weight loss in the midsection.
Step 2
Ditch alcohol. The MayoClinic.com found that consuming too much of any kind of alcohol can lead to belly fat. Alcohol contains empty calories that can lead to weight gain. Consuming alcohol might also increase appetite.
Step 3
Limit saturated fat and choose monounsaturated fats. Saturated fats are found in animal products such as meats and dairy. Choosing to eat low-fat dairy products and eating lean meats such as chicken and turkey will help reduce the amount of saturated fats you consume. However, focusing on eating healthy fats such as monounsaturated fats can help you lose belly fat. A study done by the Commonwealth Scientific Industrial Research Organization in 2002 found that a diet rich in monounsaturated fats helps to reduce abdominal fat and overall weight. Olive oil, avocados, nuts and seeds are all healthy monounsaturated fats.
Step 4
Eat balanced meals often. Eating five or six small meals a day will not only keep your metabolism busy burning more calories, but it will also prevent you from overeating during meals. Small meals should be balanced with low-fat proteins, whole grains and healthy fats. For example, breakfast might include whole wheat cereal and low-fat yogurt. A turkey sandwich on whole wheat with avocado and a piece of fruit is a healthy choice. Grilled salmon, a tossed salad and whole wheat pasta create a balanced dinner.
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